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Suggested Meal Plan for A Hypoglycemia Diet
Meat List

Each serving of meat and substitutes on this list contains about 7 grams of protein. The amount of fat and number of calories varies, depending on what kind of meat, or substitute you choose. The list is divided into three parts based on the amount of fat and calories: lean meat, medium-fat meat, and high-fat meat.

You are encouraged to use more lean and medium-fat meat, poultry, and fish in your meal plan. This will help decrease your risk of heart disease. The items from the high-fat group are high in saturated fat, cholesterol, and calories. You should limit your choices from the high-fat group to three (3) times per week. Meat and substitutes do not contribute any fiber to your meal plan.

Tips
  1. Bake, roast, broil, grill, or boil these foods rather than frying them with added fat.

  2. Use a nonstick pan spray or a nonstick pan to brown of fry these foods.

  3. Trim off visible fat before and after cooking.

  4. Do not add flour, bread crumbs, coating mixes, or fat to these foods when preparing them.

  5. Weigh meat after removing bones and fat, and after cooking. Three ounces of cooked meat is about equal to 4 ounces of raw meat. Some examples of meat portions are: 2 ounce meat (2 meat exchanges) = 1 small chicken leg or thigh or cup cottage cheese or tuna. 3 ounces meat (3 meat exchanges) = 1 medium pork chop, 1 small hamburger, of a whole chicken breast, 1 unbreaded fish fillet, or cooked meat, about the size of a deck of cards.

  6. Restaurants usually serve prime cuts of meat, which are high in fat and calories.

Lean Meats and Substitutes
(one exchange is equal to any one of the following items)
One exchange provides 7 grams protein, 3 grams fat, 55 calories

Beef (1 oz.)
USDA Good of Choice grades of lean beef, such as round, sirloin, and flank steak; tenderloin; and chipped beef

Pork (1 oz.)
Lean pork, such as fresh ham; canned, cured of boiled ham; Canadian bacon, tenderloin.

Veal (1 oz)
All cuts are lean except for veal cutlets (ground or cubed). Examples of lean veal are chops and roasts.

Poultry (1 oz)
Chicken, turkey, Cornish hen (cooked without skin)

Fish
All fresh and frozen fish (1 oz)
Crab, lobster, scallops, shrimp, clams (fresh of canned in water) (2 oz)
Oysters (6 medium)
Tuna (canned in water) ( cup)
Herring (uncreamed or smoked) (1 oz)
Sardines (2 medium)

Wild Game (1 oz)
Venison, rabbit, squirrel, pheasant, duck, goose (without skin)

Cheese
Any cottage cheese ( cup)
Grated Parmesan (2 Tbsp)
Diet cheese (with less than 55 calories per ounce) (1 oz)

Other
95% fat-free luncheon meat (1 oz)
Egg whites (3 whites)
Egg substitutes with less than 55 calories per cup ( cup)

Medium-Fat Meat and Substitutes
(One exchange is equal to any one of the following items)
One exchange provides 7 grams protein, 5 grams fat, 75 calories

Beef (1 oz)
Most beef products fall into this category. Examples are: all ground beef, roast (rib, chuck, rump), steak (cubes Porterhouse, T-bone), and meanloaf.

Pork (1 oz)
Most pork products fall into this category. Examples are chops, loin roast, boston butt, cutlets.

Lamb (1 oz)
Most lamb products fall into this category. Examples are chops, leg, and roast.

Veal (1 oz)
Cutlet (ground or cubed, unbreaded)

Poultry (1 oz)
Domestic duck or goose (well-drained of fat), ground turkey.

Fish
Tuna (canned in oil and drained) ( cup)
Salmon (canned) ( cup)

Cheese
Skim or part-skim milk cheese, such as:
Ricotta ( cup)
Mozzarella (1 oz)
Diet cheeses (with 56-80 calories per ounce) (1 oz)

Other
86% fat-free luncheon meat (1 oz)
Egg (high in cholesterol, limit 2 per week) (1 egg)
Egg substitutes with 56-80 calories per cup ( cup)
Tofu (4 oz)
Liver, heart, kidney, sweetbreads (high in cholesterol) (1 oz)

High-Fat Meats and Substitutes
Remember, these items are high in saturated fat, cholesterol,
and calories, and should be used on three (3) times per week.

(One exchange is equal to any one of the following items)
One exchange provides 7 grams of protein, 8 grams fat, 100 calories

Beef (1 oz)
Most USDA Prime cuts of beef, such as ribs, corned beef.

Pork (1 oz)
Spareribs, ground pork, pork sausage (patty or link).

Lamb (1 oz)
Patties (ground lamb).

Fish (1 oz)
Any fried fish product.

Cheese (1 oz)
All regular cheeses such as American, Blue, Cheddar, Monterey, Swiss.

Other
Luncheon meat, such as bologna, salami, pimento loaf (1 oz)
Sausage, such as Polish, Italian. (1 oz)
Knockwurst, smoked. (1 oz)
Bratwurst (1 oz)
Frankfurter (turkey or chicken) (1 frank)
Peanut Butter (contains unsaturated fat) (1 Tbsp)
Count as one high-fat plus on fat exchange: Frankfurter (beef, pork or combination) (1 frank)


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